HEALTHPLAN MAGAZINE

As we increasingly recognise the importance of incorporating fruits and vegetables into our daily meals, we often find ourselves gravitating towards familiar options, making it challenging to diversify our diets. In Spain, a report by NIQ reveals that the most commonly consumed fresh fruits include oranges, bananas, apples, and watermelons—delicious and convenient choices that have been part of our diets for generations.

Prioritising our diet has now become a focal point for many individuals. We strive not only for a balanced and healthy eating regimen but also for variety, making our meals more appealing. Consequently, it's not unusual for us to seek out fruits that can add richness to our desserts, snacks, and fruit salads. If these fruits also offer additional health benefits, such as Acerola, an often-overlooked gem, it's even better.

Acerola: A Vitamin C Powerhouse

When we typically think of vitamin C-rich foods, oranges immediately come to mind. However, there are many other fruits that contain as much or even more vitamin C in the same serving size (usually considered 100 grams). For instance, papaya, kiwi, and strawberries all outshine oranges in vitamin C content. Yet, none of these fruits come close to the exceptional vitamin C levels found in Acerola, which boasts about 20 times more vitamin C than oranges.

Acerola, a small fruit reminiscent of a cherry but smaller in size, offers an intense and slightly acidic flavour. While it may not be widely recognised, its popularity is steadily growing. The prime season for consumption is during September when it begins to ripen, a process that spans about a month. The concentration of vitamin C in Acerola varies and is highest just before it reaches full ripeness.

The Benefits of Acerola

Most of Acerola's benefits stem from its remarkably high vitamin C concentration, a vital nutrient in our diets. One of the most well-known advantages of vitamin C is its capacity to support the proper functioning of our immune system. Traditionally, it has been used to prevent and alleviate colds, reducing susceptibility to infections in the process.

Vitamin C also reduces fatigue, protects mucous membranes, and enhances the absorption of iron in the intestines—an ideal feature for individuals with anaemia. Furthermore, it plays a pivotal role in collagen formation, enhancing skin appearance while contributing to the structural integrity of joints and blood vessels. It also participates in the synthesis of neurotransmitters, such as dopamine.

In addition to its vitamin C content, Acerola is an antioxidant due to its richness in phenols, tannins, and carotenoids. Acerola can be regarded as an anti-aging food, thanks to its phenolic compounds, which fortify the immune system.

It's always advisable to prioritise natural vitamin C intake over supplements since its action is more potent, better absorbed, and less eliminated in the same dosage. Natural vitamin C is 2.6 times more antioxidant than its synthetic counterpart.

For adults, the daily recommended intake of vitamin C ranges between 80 and 100 milligrams. Excessive vitamin C consumption can be problematic for individuals with gout or kidney stones. However, in general, the body efficiently eliminates excess vitamin C as it is a water-soluble vitamin. While vitamin C is an antioxidant, excessive consumption can lead to oxidative stress. Therefore, moderation is key when incorporating Acerola and other vitamin C-rich foods into your diet.

Disclaimer

The information provided in this article is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It is important to consult with a qualified healthcare professional for personalised guidance regarding your specific health situation. Never disregard professional medical advice or delay seeking it because of something you have read in this article. If you think you may have a medical emergency, call your doctor or emergency services immediately. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on the information in this article is solely at your own risk.